Feb. 6: Making it through Super Bowl Sunday without over-indulging on the snacks is a chore, but I survived. In fact, this Monday, I registered another loss. I'm now down +90 pounds since 8/1/2016 and I'm tickled. I haven't been in the 270s in a long long time.
Mondays have become, due to my work schedule, an easy day to plan two workouts. One early, is all cardio. The later one, in the afternoon is cardio and resistance training. My right shoulder has gotten pretty bad again, so today I decided to work my legs - skipping deadlifts. Maybe the rest will allow me to work the punching bag for a little cardio fun tomorrow.
Today, I introduced some new stimulus to two of my personal training clients. It's fun to see people experience a new exercise; seeing the lightbulb go on when they feel a new area of muscles being worked in a new way. I encourage you to step out of your comfort zone and try something new!

Jan. 31: Wow! It's been 10 days? Well ... Things are progressing in some areas and not in others. That's life, right? The weight is still going down (88lbs since 8/1/2016) as well as the body-fat percentage, but the running (Remember the foot surgery? Plate & 5 screws in my left foot back in May. Well, Dr. said I could start back slowly after the 1st of the year, so ... ) is going VERY slowly .... kind'a aggravating, but we're getting there. Soon, I hope to get the road bike out and start logging some miles. There's a duathlon in about 6 weeks (2 mile run, 14 mile bike, 2 mile run), but I don't think I'm going to be up for that ...
My shoulder is flared up again, so I'm reducing some of the weights and avoiding overhead lifts. Anything to avoid another shoulder surgery.
Tomorrow would have been 'Leg Day', but I'm going to be spending 4-5 hours in the car tomorrow, so I'll postpone legs until Thursday. Who's up for deadlifts?!
So, the first month of 2017 is over. Did you stick to your New Year's Resolutions? Did you make any? Are you making progress? Need help? Go to Facebook, send me a message or write on the wall and let's work through this together.

Jan. 21: So clearly the 'blog post' thing isn't going to be daily ... not yet anyway ... but ...
I've said this before, but here's another set of numbers to prove the validity of HIIT as a calorie-scorcher that makes 'steady state' cardio training a lesser option. Today's workout was a mixture of 'steady state' cardio, High Intensity Interval Training (HIIT) and a SuperSet (Alternating between two exerises with little, if any rest between them).
Time Calories burned Calories/minute
Elliptical 40 230 5.75
HIIT Circuit 19 279 14.7
SuperSet 5.75 83 14.4
Nearly two-and-a-half times the number of calories per minute were burned with the HIIT Circuit as with the steady state. In other words, nearly 25% more calories were burned in less than half the time. Look at the Garmin numbers for yourself, if you'd like.
Steady state certainly has its benefits, but if your objective is maximizing your caloric burn, consider making HIIT a regular part of your workout routine!

Jan. 9: Today's weigh-in was ... ordinary. Losing 2 pounds is great, but I've been spoiled. Since I started tracking my macros on August 1st, I've lost 82lbs. No complaints!
Also, today was a double-shift (sort of) for me at work, so I got a workout in after each shift. Nice for a little 'bonus' work. When you have the time to get that extra bit, take advantage of it. Mix it up, do something different, try something new.
I hope you had a great Monday! This week, let's keep moving forward!

Jan. 8: Sometimes you have to step outside of your comfort zone. We've all heard that, right? Easier said than do, right? Story: March 2013 I had a plate and 5 screws put in my right foot. Forward to May 2016 when I had a plate and 5 screws put in my left foot. Sometimes, I have to remind myself to trust the doctors, the procedure and result and let my feet get back to doing normal activities ... Test and see ... Today, I did something I was a little nervous about. My nervousness wasn't truly justified, but none the less. I stepped out of that comfort zone and broadened my workout horizon, so to speak; giving myself another tool, another way to keep my workouts fresh! Try something new and give yourself and your workouts a boost!

Jan. 7: Snow has hit and for whatever reason - probably my mother's fault - all I want to do is cook and eat. I've avoided any over-indulgence so far ... so far ... I'll keep it check by tracking. That's me using my macro-tracker to keep my eating in check. I enter all my food in and use it to make sure 1)my calories stay 1800-1900 and 2)my protein, carbs and fat stay in the appropriate ratio (35-45-20). It does help me stay accountable to ... me.
Eating is tough. It's not like you can just say, I'm not going to eat any more; you have to. You don't have to smoke or drink, but you have to have food and manage it in a way that it doesn't destroy you. That's a scary thought: What you need to survive is also capable of killing you! Embrace that power and use it to your advantage; recognize it's ability to help you perform, refuel and recover - powering you through anything life throws your way!
I got in a workout and may even get a little more 'bonus' cardio later. Monday's weigh-in day!

Jan. 3: I really go back and forth about weighing myself. I've always preferred doing it once a week, Mondays normally, with an ocassional Thursday or Friday thrown in. I did hear of a study that showed the more successful weight-losers weighed themselves daily! However, it doesn't take long to realize that there is fluctuation - good and bad - daily. That, to me, can be a little discouraging. I feel like weighting a few days allows for a small increase here or there as long as the general trend is downward, and THAT is encouraging! Anyway ...
I am still on my consecutive days of exercise streak - today was day 534. I've only been lifting weights about 3 days a week, but I want to increase that. No set schedule, but I'll keep mixing things up. Strength training is an important part of weight loss. Increased muscle mass equals increased metabolism!

Jan. 2: I started a new eating routine August 1st. The plan, as it goes, didn't really work for me, so I modified it. I set a goal for myself - a lofty one, I thought - to lose 70lbs by January 1st.  All along, I've still eaten the things I love - like pizza & pretzels ... I even started eating some things I had been avoiding - meat & bread, I've been eating sandwhiches!!!
As it turns out, I hit my goal by my birthday at the beginning of December and as of yesterday, January 1, I've lost a total of 78 pounds! I'm feeling pretty good. I've had my health issues over the years, but things are definitely looking up! More to come ... In the meantime, if you've resolved to lose some weight this year, hit me up on Facebook, Twitter or Instagram and let's talk. I've developed a tool that's helping me lose weight and it can work for you too!

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All material is written by Christopher S. Davis, unless otherwise stated.